{"id":185232,"date":"2020-09-25T08:00:00","date_gmt":"2020-09-25T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=185232"},"modified":"2023-12-07T13:02:28","modified_gmt":"2023-12-07T12:02:28","slug":"cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/","title":{"rendered":"Cvi\u010denie nala\u010dno &#8211; m\u00fdtus alebo efekt\u00edvna cesta k \u00fabytku tuku?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/#Ranny_trening_spali_viac_kalorii\" title=\"Rann\u00fd tr\u00e9ning sp\u00e1li viac kal\u00f3ri\u00ed\">Rann\u00fd tr\u00e9ning sp\u00e1li viac kal\u00f3ri\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/#Cvicit_nalacno_je_super_ale_%E2%80%A6\" title=\"Cvi\u010di\u0165 nala\u010dno je super, ale &#8230;\">Cvi\u010di\u0165 nala\u010dno je super, ale &#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/#Co_jest_pred_treningom\" title=\"\u010co jes\u0165 pred tr\u00e9ningom?\">\u010co jes\u0165 pred tr\u00e9ningom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-nalacno-mytus-alebo-efektivna-cesta-k-ubytku-tuku\/#Vsetko_co_potrebujete_vediet_o_cviceni_nalacno_a_chudnuti\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o cvi\u010den\u00ed nala\u010dno a chudnut\u00ed\">V\u0161etko, \u010do potrebujete vedie\u0165 o cvi\u010den\u00ed nala\u010dno a chudnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pr\u00edstup \u013eud\u00ed k \u0161portu a pohybu sa l\u00ed\u0161i, niekto <strong>uprednost\u0148uje modern\u00e9 fitness centr\u00e1,<\/strong> in\u00ed sa <strong>c\u00edtia lep\u0161ie doma. <\/strong>Okrem intenzity sa v\u0161ak odli\u0161uje aj postoj k \u010dasu tr\u00e9ningu. Ur\u010dite s\u00fa medzi vami z\u00e1stancovia<strong> cvi\u010denia v popolud\u0148aj\u0161\u00edch hodin\u00e1ch, <\/strong>mnoho fan\u00fa\u0161ikov m\u00e1 v\u0161ak aj rann\u00e9 fitko.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z argumentov pre rann\u00e9 \u0161portovanie je tr\u00e9ning na<strong> pr\u00e1zdny \u017eal\u00fadok. <\/strong>Panuje toti\u017e presved\u010denie, \u017ee <strong>\u201cnala\u010dno\u201d <\/strong>\u010dlovek <strong>spa\u013euje viac tukov a r\u00fdchlej\u0161ie chudne.<\/strong> Je tomu ale naozaj tak? Budeme si pret\u00e1\u010da\u0165 bud\u00edk na skor\u0161iu hodinu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranny_trening_spali_viac_kalorii\"><\/span><strong>Rann\u00fd tr\u00e9ning sp\u00e1li viac kal\u00f3ri\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudsk\u00e9 telo potrebuje na<strong> fyzick\u00fa aktivitu energiu, <\/strong>ktor\u00fa z\u00edskava <strong>zo stravy. <\/strong>Presnej\u0161ie ju predstavuj\u00fa<strong> tri makronutrienty &#8211; bielkoviny, sacharidy a tuky.<\/strong> Pr\u00e1ve sacharidy v strave s\u00fa <strong>r\u00fdchlym zdrojom paliva,<\/strong> preto\u017ee sa \u0161tiepia na <strong>gluk\u00f3zu,<\/strong> ktor\u00e1 putuje krvn\u00fdm obehom. So sacharidmi je spojen\u00e1 aj t\u00e9za, \u017ee telo si pri tr\u00e9ningu<strong> nala\u010dno vezme energiu z ulo\u017een\u00fdch sacharidov a tuku,<\/strong> a nie z jedla, ktor\u00e9 by ste inak pr\u00e1ve zjedli. Mali by sme teda v\u0161etci cvi\u010di\u0165 r\u00e1no pred ra\u0148ajkami? <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sme u\u017e spomenuli, sacharidy sa \u0161tiepia na gluk\u00f3zu, ktor\u00e1 je zdrojom energie. Okrem toho ju v\u0161ak organizmus dok\u00e1\u017ee aj <strong>uskladni\u0165 v pe\u010deni a svalovom tkanive vo forme glykog\u00e9nu. <\/strong>Ten<strong> je r\u00fdchlym zdrojom energie, <\/strong>av\u0161ak po noci bez stravy s\u00fa z\u00e1soby cukru v pe\u010deni dos\u0165 vy\u010derpan\u00e9. Ak telo nem\u00e1 energiu z dostupn\u00fdch sacharidov, vyu\u017eije ako <strong>zdroj paliva tuk. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"859\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"rann\u00e9 cvi\u010denie a ra\u0148ajky\" class=\"wp-image-186116\" style=\"width:843px;height:644px\" title=\"rann\u00e9 cvi\u010denie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Toto zistenie nie je iba v\u00fdsledok poznania procesov v \u013eudskom tele. <strong>Potvrdilo to aj nieko\u013eko v\u00fdskumov, <\/strong>napr\u00edklad \u0161t\u00fadia z roku <strong>2017 <\/strong>z univerzity v Bath. Vedci toti\u017e zistili, \u017ee nieko\u013eko g\u00e9nov pr\u00edtomn\u00fdch v <strong>metabolizme tukov, transporte gluk\u00f3zy a signaliz\u00e1cii inzul\u00ednu<\/strong> sa \u201cspr\u00e1valo odli\u0161ne\u201d pri <strong>cvi\u010den\u00ed po jedle a nala\u010dno. <\/strong>Fyzick\u00e1 aktivita na pr\u00e1zdny \u017eal\u00fadok sp\u00fa\u0161\u0165ala u <strong>ob\u00e9znych mu\u017eov<\/strong> ur\u010dit\u00e9 g\u00e9ny, ktor\u00e9 dok\u00e1zali <strong>zr\u00fdchli\u0165 spa\u013eovanie tuku. <\/strong>Pod\u013ea inej \u0161t\u00fadie z roku 2013 dok\u00e1\u017eu <strong>akt\u00edvni mu\u017ei <\/strong>spa\u013eova\u0165 <strong>o 20 % viac tuku<\/strong> behom nala\u010dno ne\u017e po ra\u0148ajk\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co sa deje s \u013eudsk\u00fdm telom, ke\u010f cvi\u010d\u00edme nala\u010dno?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0160tiepia sa tukov\u00e9 bunky &#8211;<strong> lipol\u00fdza.<\/strong><\/li>\n\n\n\n<li><strong>Tuk je <\/strong>pou\u017eit\u00fd ako <strong>palivo.<\/strong><\/li>\n\n\n\n<li><strong>St\u00fapaj\u00fa hladiny horm\u00f3nov, <\/strong>ktor\u00e9 podporuj\u00fa <strong>pou\u017eitie tuku <\/strong>ako paliva.<\/li>\n\n\n\n<li>Podporuje sa odb\u00faranie<strong> tukov v oblasti brucha.<\/strong><\/li>\n\n\n\n<li>Zvy\u0161uje sa <strong>prekrvenie bru\u0161nej oblasti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rann\u00fd tr\u00e9ning s pr\u00e1zdnym \u017eal\u00fadkom je pod\u013ea tohto lep\u0161\u00ed, a dokazuj\u00fa to aj vedci. Ak by to bolo tak\u00e9 prost\u00e9, tento \u010dl\u00e1nok by sa pr\u00e1ve kon\u010dil, v\u0161etci by cvi\u010dili r\u00e1no a fitk\u00e1 by sa mohli popoludn\u00ed pokojne zavrie\u0165. Cel\u00e1 t\u00e9ma je v\u0161ak trochu komplexnej\u0161ia.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"cvi\u010denie r\u00e1no nala\u010dno\" class=\"wp-image-185345\" style=\"width:843px;height:563px\" title=\"cvi\u010denie r\u00e1no nala\u010dno\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicit_nalacno_je_super_ale_%E2%80%A6\"><\/span><strong>Cvi\u010di\u0165 nala\u010dno je super, ale &#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekto cvi\u010d\u00ed r\u00e1no, preto\u017ee mu viac vyhovuje \u201codmaka\u0165 si to\u201d u\u017e pred pr\u00e1cou, in\u00ed chc\u00fa prim\u00e1rne r\u00fdchlej\u0161ie schudn\u00fa\u0165. Predt\u00fdm, ne\u017e sa vrhnete na beh alebo \u201cdv\u00edhanie \u010diniek\u201d pred v\u00fdchodom slnka, mali by ste vzia\u0165 do \u00favahy nieko\u013eko zauj\u00edmav\u00fdch zisten\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning nala\u010dno je prospe\u0161n\u00fd z poh\u013eadu <strong>n\u00e1rastu rastov\u00e9ho horm\u00f3nu a citlivosti na inzul\u00edn. <\/strong>D\u00f4sledkom t\u00fdchto procesov m\u00f4\u017ee nasta\u0165 \u00fabytok tuku, no nezab\u00fadajte aj na \u010fal\u0161ie dva fakty:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenz\u00edvny tr\u00e9ning nala\u010dno m\u00f4\u017ee ma\u0165 dopad na svaly<\/strong> &#8211; to je ten h\u00e1\u010dik, ktor\u00fd ste mo\u017eno \u010dakali. Pri n\u00e1ro\u010dnom rannom tr\u00e9ningu pred ra\u0148ajkami by mohlo d\u00f4js\u0165 k <strong>\u00fabytku svalov,<\/strong> preto\u017ee telo m\u00f4\u017ee pre <strong>udr\u017eanie hladiny gluk\u00f3zy<\/strong> v krvi <strong>\u0161tiepi\u0165 aminokyseliny. <\/strong>Pri r\u00fdchlom behu alebo n\u00e1ro\u010dnom silovom tr\u00e9ningu sa pou\u017eije <strong>viac glykog\u00e9n ne\u017e tuku,<\/strong> a je jedno, \u010di m\u00e1te pr\u00e1zdny \u017eal\u00fadok. Dokazuje to aj <strong>\u0161t\u00fadia Schoenefelda z roku 2011, <\/strong>ktor\u00e1 bude zauj\u00edma\u0165 najm\u00e4 bodybuilderov a \u0161portovcov so z\u00e1ujmom <strong>budova\u0165 svalov\u00fa hmotu. <\/strong>Tr\u00e9ning nala\u010dno toti\u017e zna\u010dne ovplyv\u0148uje <strong>z\u00e1soby bielkov\u00edn, <\/strong>ktor\u00e9 ste stravou a cvi\u010den\u00edm nadobudli. M\u00f4\u017ee toti\u017e sp\u00f4sobi\u0165 ich <strong>\u00fabytok a\u017e o 10,4 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7] [14]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gluk\u00f3zu a tuk spa\u013eujeme po\u010das cel\u00e9ho d\u0148a<\/strong> &#8211; nezab\u00fadajte, \u017ee mno\u017estvo paliva z gluk\u00f3zy, pr\u00edpadne tuku, z\u00e1vis\u00ed od v\u0161etk\u00fdch<strong> energetick\u00fdch \u201dpo\u017eiadaviek\u201d<\/strong> po\u010das cel\u00e9ho d\u0148a. Spa\u013eovanie tuku sa v\u0161ak viac t\u00fdka celkov\u00e9ho energetick\u00e9ho v\u00fddaja. \u00c1no, tr\u00e9ningom <strong>nala\u010dno <\/strong>m\u00f4\u017eete sp\u00e1li\u0165 o nie\u010do<strong> viac tuku, <\/strong>no z celkov\u00e9ho uhlu poh\u013eadu to zrejme nebude dos\u0165 na rie\u0161enie pr\u00e1ve probl\u00e9mov\u00e9ho tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"rann\u00e9 cvi\u010denie a svaly\" class=\"wp-image-185293\" style=\"width:843px;height:562px\" title=\"rann\u00e9 cvi\u010denie a svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Zaujala v\u00e1s fakt o <strong>dennom energetickom v\u00fddaji? <\/strong>Ak sa o \u0148om a <strong>jeho v\u00fdpo\u010dte<\/strong> chcete dozvedie\u0165 viac,<strong> pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <\/strong>&#8211; <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vypocitat-rychlost-bazalneho-metabolizmu-a-denny-energeticky-vydaj\/\" target=\"_blank\" class=\"ek-link\">Ako vypo\u010d\u00edta\u0165 r\u00fdchlos\u0165 baz\u00e1lneho metabolizmu a denn\u00fd energetick\u00fd v\u00fddaj?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zau\u017e\u00edvan\u00e9 pravdy a <strong>pravidl\u00e1 bez relevantn\u00fdch d\u00f4kazov<\/strong> sa st\u00e1vaj\u00fa iba<strong> \u201chypot\u00e9zami\u201d. <\/strong>Je na v\u00fdskume, aby analyzoval a <strong>overoval te\u00f3rie,<\/strong> ktor\u00e9 \u201clogicky\u201d d\u00e1vaj\u00fa zmysel. Tr\u00e9ning na pr\u00e1zdny \u017eal\u00fadok sp\u00fa\u0161\u0165a u ob\u00e9znych \u013eud\u00ed in\u00e9 g\u00e9ny, av\u0161ak cvi\u010denie pred ra\u0148ajkami zrejme nebude <strong>univerz\u00e1lnym n\u00e1vodom k redukcii tuku<\/strong> pre ka\u017ed\u00e9ho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36358,46435,46912,53755,64381\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4kazom s\u00fa aj v\u00fdsledky<strong> v\u00fdskumu z roku 2014,<\/strong> ktor\u00fd sk\u00famal hypot\u00e9zu o efektivite cvi\u010denia nala\u010dno. Cie\u013eom vedcov bolo porovna\u0165 <strong>rozdiely v tukovom a \u201cnetukovom\u201d tkanive <\/strong>mlad\u00fdch \u017eien po <strong>aer\u00f3bnom tr\u00e9novan\u00ed nala\u010dno alebo po jedle. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00da\u010dastn\u00ed\u010dky boli n\u00e1hodne rozdelen\u00e9 do skupiny \u201cnala\u010dno\u201d a \u201cpo jedle\u201d. Je potrebn\u00e9 podotkn\u00fa\u0165, \u017ee v\u0161etky respondentky dodr\u017eiavali <strong>stravovac\u00ed pl\u00e1n <\/strong>a boli v <strong>kalorickom deficite.<\/strong> <strong>\u00dabytok v hmotnosti a tukovom tkanive<\/strong> bol zisten\u00fd<strong> v oboch skupin\u00e1ch.<\/strong> Zauj\u00edma v\u00e1s, o ko\u013eko bola skupina, ktor\u00e1 tr\u00e9novala nala\u010dno lep\u0161ia? Pod\u013ea v\u00fdsledkov <strong>nedo\u0161lo k z\u00e1sadn\u00fdm rozdielom medzi skupinami.<\/strong> Je pravda, \u017ee do v\u00fdskumu boli zapojen\u00e9 iba mlad\u00e9 \u017eeny a ich po\u010det tie\u017e nebol obzvl\u00e1\u0161\u0165 vysok\u00fd (20 respondentov). Na druhej strane to m\u00f4\u017ee znamena\u0165, \u017ee ak <strong>dodr\u017eiavate rozumn\u00fa di\u00e9tu a cvi\u010d\u00edte,<\/strong> <strong>nie je podstatn\u00e9, <\/strong>\u010di si idete zabeha\u0165 <strong>pred alebo po ra\u0148ajk\u00e1ch.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"rann\u00e9 cvi\u010denie a v\u00fdskum\" class=\"wp-image-186130\" style=\"width:843px;height:562px\" title=\"rann\u00fd cvi\u010denie a v\u00fdskum\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Menej sily po\u010das cvi\u010denia<\/strong><\/h3>\n\n\n\n<p>\u010eal\u0161\u00edm argumentom proti tr\u00e9ningu nala\u010dno je <strong>menej sily po\u010das cvi\u010denia.<\/strong> Pou\u017eitie <strong>tuku ako energie <\/strong>vy\u017eaduje<strong> viac kysl\u00edka, <\/strong>preto trv\u00e1 \u0161tiepenie tuku v porovnan\u00ed so sacharidmi dlh\u0161ie. Na udr\u017eanie vysokej intenzity je \u201ctempo\u201d l\u00e1tkovej premeny tuku <strong>pomal\u00e9. <\/strong>To znamen\u00e1, \u017ee v\u00e1\u0161 tr\u00e9ning m\u00f4\u017ee by\u0165 slab\u0161\u00ed, ne\u017e keby ste sa predt\u00fdm najedli. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4kazom s\u00fa v\u00fdsledky \u0161t\u00fadie z roku 2019, pri ktorej sa porovn\u00e1val v\u00fdkon pri <strong>drepoch a tlakoch na lavi\u010dke<\/strong> po ra\u0148ajk\u00e1ch bohat\u00fdch na sacharidy a ra\u0148ajk\u00e1ch \u201cna vode\u201d. \u00dalohou \u00fa\u010dastn\u00edkov bolo vykona\u0165 <strong>4 s\u00e9rie drepov a tlakov na lavi\u010dke<\/strong> na \u00farovni 90 % ich maxima pre 10 opakovan\u00ed (10 RM &#8211; repetition maximum). V\u00fdsledok? U \u00fa\u010dastn\u00edkov, ktor\u00ed r\u00e1no vypili len vodu a nera\u0148ajkovali, sa zistila<strong> redukcia sily v drepe o 15 % <\/strong>a v pr\u00edpade <strong>bench pressu o 6 %. <\/strong>Z v\u00fdsledkov vypl\u00fdva, \u017ee tr\u00e9ning spojen\u00fd s <strong>dv\u00edhan\u00edm vy\u0161\u0161\u00edch v\u00e1h <\/strong>alebo <strong>vy\u017eaduj\u00facich silu<\/strong> je zrejme <strong>rozumnej\u0161\u00ed <\/strong>a efekt\u00edvnej\u0161\u00ed<strong> po jedle. <\/strong>Je mo\u017en\u00e9, \u017ee budete viac spa\u013eova\u0165 tuk, no v\u00e1\u0161 v\u00fdkon m\u00f4\u017ee \u201c\u00eds\u0165 dole\u201d, \u010do sa v\u00e1m zrejme pocitovo nebude p\u00e1\u010di\u0165, a navy\u0161e v\u00e1m vplyvom \u00fanavy hroz\u00ed aj riziko zranenia. <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>N\u00e1hly pokles energie (\u201cThe Bonk\u201d)<\/strong><\/h3>\n\n\n\n<p>S tr\u00e9ningom pred ra\u0148ajkami je spojen\u00e9 aj <strong>\u010fal\u0161ie riziko,<\/strong> ktor\u00e9 m\u00e1 s\u00favis so <strong>z\u00e1sobou glykog\u00e9nu.<\/strong> V anglickom jazyku je zn\u00e1my pod ozna\u010den\u00edm <strong><em>The Bonk<\/em><\/strong><em> <\/em>alebo<strong> \u201dn\u00e1raz do steny\u201d<\/strong> (<em>hitting the wall<\/em>). K \u00fapadku energie doch\u00e1dza z d\u00f4vodu <strong>vy\u010derpania z\u00e1sob glykog\u00e9nu. \u00dapln\u00fd \u201cBonk\u201d<\/strong> sa deje pri <strong>\u00faplnom vy\u010derpan\u00ed glykog\u00e9nu<\/strong> zo <strong>svalov a pe\u010dene. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glykog\u00e9n ulo\u017een\u00fd v pe\u010deni je po n\u00e1ro\u010dnom tr\u00e9ningu alebo noci vy\u010derpan\u00fd. Nezab\u00fadajte na fakt, \u017ee nielen va\u0161e svaly potrebuj\u00fa energiu, ale aj mozog. Ke\u010f ste nala\u010dno,<strong> zdrojom energie pre mozog<\/strong> je <strong>glykog\u00e9n v pe\u010deni. <\/strong>Cvi\u010den\u00edm nala\u010dno preto vznik\u00e1 riziko poklesu energie, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165 nedostatok glykog\u00e9nu v svaloch, ale aj<strong> m\u00e1lo \u201cpaliva\u201d priv\u00e1dzan\u00e9ho do mozgu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako zabr\u00e1ni\u0165 n\u00e1hlemu poklesu energie?<\/strong><\/h4>\n\n\n\n<p>Na druhej strane je pravda, \u017ee k v\u00e1\u017enemu \u00fabytku glykog\u00e9nu doch\u00e1dza sk\u00f4r po\u010das <strong>dlh\u0161\u00edch vytrvalostn\u00fdch aktiv\u00edt, <\/strong>ne\u017e pri kr\u00e1tkom a intenz\u00edvnom tr\u00e9ningu. <strong>Zabr\u00e1ni\u0165 poklesu energie<\/strong> dok\u00e1\u017eete logicky konzum\u00e1ciou sacharidov a <strong>doplnen\u00edm glykog\u00e9nov\u00fdch z\u00e1sob, <\/strong>najm\u00e4 po dlh\u0161om tr\u00e9ningu trvaj\u00facom <strong>hodinu a viac.<\/strong> D\u00f4le\u017eit\u00fdm faktom je, \u017ee za <strong>vy\u010derpan\u00edm glykog\u00e9nu <\/strong>m\u00f4\u017ee by\u0165 aj <strong>chronick\u00e1 podv\u00fd\u017eiva. <\/strong>Ak preto zva\u017eujete cvi\u010di\u0165 nala\u010dno, majte na pam\u00e4ti svoje <strong>\u201cglykoz\u00e1soby\u201d, <\/strong>ktor\u00fdch vy\u010derpanie m\u00f4\u017eete naozaj poc\u00edti\u0165. Z\u00e1vis\u00ed teda od intenzity a typu tr\u00e9ningu, ktor\u00fd preferujete. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste aj napriek nev\u00fdhod\u00e1m cvi\u010denia nala\u010dno odhodlan\u00ed, dovo\u013ete aspo\u0148 dva tipy <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Netr\u00e9nujte iba nala\u010dno<\/strong> &#8211; tento sp\u00f4sob cvi\u010denia je vhodn\u00fd iba v pr\u00edpade jeho<strong> n\u00edzkej intenzity. <\/strong>Neodpor\u00fa\u010da sa preto cvi\u010di\u0165 pred ra\u0148ajkami <strong>viac ne\u017e 2-kr\u00e1t do t\u00fd\u017ed\u0148a.<\/strong> Ak teda cvi\u010d\u00edte aspo\u0148 \u0161tyrikr\u00e1t do t\u00fd\u017ed\u0148a, <strong>sk\u00faste to vyv\u00e1\u017ei\u0165. <\/strong>Nechajte si pr\u00e1zdny \u017eal\u00fadok na menej n\u00e1ro\u010dne tr\u00e9ningy, a pred t\u00fdmi intez\u00edvnymi rad\u0161ej dopl\u0148te energiu zo stravy.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>Myslite po tr\u00e9ningu na bielkoviny a sacharidy<\/strong> &#8211; cvi\u010den\u00edm dost\u00e1vate telo do stresu a na to, aby sa telo po tr\u00e9ningu dok\u00e1zalo <strong>zregenerova\u0165,<\/strong> potrebuje \u017eiviny. Doprajte mu preto po tr\u00e9ningu nielen <strong>sacharidy,<\/strong> ale aj <strong>prote\u00edny.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"rann\u00fd tr\u00e9ning a energia\" class=\"wp-image-185319\" style=\"width:843px;height:562px\" title=\"rann\u00fd tr\u00e9ning a energia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jest_pred_treningom\"><\/span><strong>\u010co jes\u0165 pred tr\u00e9ningom?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cie\u013eom \u010dl\u00e1nku nie je presved\u010di\u0165 v\u00e1s na stravu pred cvi\u010den\u00edm, sk\u00f4r pouk\u00e1za\u0165 na jej v\u00fdhody a nev\u00fdhody. Vy najlep\u0161ie pozn\u00e1te svoje telo a \u010do na\u0148 najlep\u0161ie zaber\u00e1. D\u00e1te prednos\u0165 jedlu pred tr\u00e9ningom alebo ste sa rozhodli to skombinova\u0165? V tejto kapitole v\u00e1m sk\u00fasime odporu\u010di\u0165 \u010do a kedy zjes\u0165 pred cvi\u010den\u00edm, ale aj po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjes\u0165 nie\u010do pred cestou do fitka m\u00e1 nieko\u013eko v\u00fdhod <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zv\u00fd\u0161ite<\/strong> t\u00fdm<strong> silu a intenzitu <\/strong>tr\u00e9ningu<\/li>\n\n\n\n<li><strong>Podpor\u00edte regener\u00e1ciu<\/strong> organizmu<\/li>\n\n\n\n<li><strong>Zabezpe\u010d\u00edte <\/strong>si <strong>dlh\u0161ie a pr\u00edjemnej\u0161ie<\/strong> cvi\u010denie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161e predtr\u00e9ningov\u00e9 jedlo by malo v prvom rade zabezpe\u010di\u0165<strong> energiu na cvi\u010denie,<\/strong> a z\u00e1rove\u0148 <strong>neza\u0165a\u017ei\u0165 v\u00e1\u0161 \u017eal\u00fadok. <\/strong>V pr\u00edpade, \u017ee sa chyst\u00e1te cvi\u010di\u0165 <strong>o hodinu, <\/strong>vyberte si<strong> \u013eahko str\u00e1vite\u013en\u00fd<\/strong> snack <strong>bohat\u00fd hlavne na sacharidy.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre najlep\u0161ie v\u00fdsledky cvi\u010denia je vhodn\u00e9 konzumova\u0165 pokrm s obsahom <strong>sacharidov, bielkov\u00edn a tukov, <\/strong>no na to mus\u00edte da\u0165 svojmu tr\u00e1veniu viac \u010dasu &#8211; asi<strong> 2 &#8211; 3 hodiny. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<strong> <\/strong><\/span>Aj v\u00e1m sa u\u017e stalo, \u017ee po pr\u00edchode do fitka ste pri\u0161li na to, \u017ee v\u00e1\u0161 \u017eal\u00fadok potreboval trochu viac \u010dasu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161\u00ed preh\u013ead a v\u00fdber spr\u00e1vneho jedla v\u00e1m pon\u00fakame nieko\u013eko pr\u00edkladov pod\u013ea \u010dasu pred tr\u00e9ningom:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ak m\u00e1te hodinu a menej do cvi\u010denia<\/strong> &#8211; ovocie, <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednova ty\u010dinka<\/a> alebo gr\u00e9cky jogurt s ovoc\u00edm<\/li>\n\n\n\n<li><strong>Ak m\u00e1te 2 hodiny do cvi\u010denia <\/strong>&#8211; <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fd n\u00e1poj<\/a>, <a href=\"https:\/\/gymbeam.sk\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e1 ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 cere\u00e1lie<\/a> s mliekom<\/li>\n\n\n\n<li><strong>Ak m\u00e1te 2-3 hodiny do cvi\u010denia <\/strong>&#8211; di\u00e9tny zdroj bielkov\u00edn s hnedou ry\u017eou a restovanou zeleninou, celozrnn\u00fd sendvi\u010d s bielkovinami a \u0161al\u00e1tom, omeleta s celozrnn\u00fdm toastom <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"\u010do jes\u0165 pred tr\u00e9ningom?\" class=\"wp-image-185371\" style=\"width:843px;height:562px\" title=\"predtr\u00e9ningov\u00e9 jedlo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>H\u013ead\u00e1te in\u0161pir\u00e1ciu na zdrav\u00e9 a v\u00fd\u017eivn\u00e9 ra\u0148ajky pred tr\u00e9ningom? V \u010dl\u00e1nku n\u00e1jdete a\u017e<strong> 20 tipov,<\/strong> ako obohati\u0165 svoje prv\u00e9 rann\u00e9 jedlo &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-na-ranajky-pred-treningom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 tipov ra\u0148ajok, ktor\u00e9 m\u00f4\u017eete jes\u0165 pred tr\u00e9ningom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj <strong>v\u00fdkon po\u010das tr\u00e9ningu<\/strong> najlep\u0161ie podpor\u00edte <strong>vyv\u00e1\u017eenou stravou.<\/strong> Pri zostavovan\u00ed svojho jed\u00e1lni\u010dka by ste sa mali zamera\u0165 na <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>bielkoviny<\/strong> z m\u00e4sa, vajec a mlie\u010dnych produktov,<\/li>\n\n\n\n<li><strong>zdrav\u00e9 sacharidy<\/strong> z ovocia, zeleniny, strukov\u00edn a celozrnn\u00fdch obiln\u00edn,<\/li>\n\n\n\n<li><strong>zdrav\u00e9 tuky<\/strong> z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-panensky-kokosovy-olej-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e9ho<\/a> alebo olivov\u00e9ho oleja, pr\u00edpadne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ghi-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghi<\/a>,<\/li>\n\n\n\n<li>r\u00f4zne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a> bohat\u00e9 na \u017eiviny, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>,<\/li>\n\n\n\n<li><strong>v\u00fd\u017eivn\u00e9 a nespracovan\u00e9 potraviny.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_cviceni_nalacno_a_chudnuti\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o cvi\u010den\u00ed nala\u010dno a chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cvi\u010denie nala\u010dno: Efekt\u00edvny sp\u00f4sob chudnutia alebo prece\u0148ovan\u00fd nezmysel? l GymBeam l FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_jVqdU59Ejw?start=17&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>\u010ci si u\u017e zvol\u00edte tr\u00e9ning nala\u010dno alebo si pred n\u00edm d\u00e1te nie\u010do mal\u00e9, rann\u00fd tr\u00e9ning m\u00e1 okrem spa\u013eovania tuku aj nieko\u013eko \u010fal\u0161\u00edch v\u00fdhod. Zauj\u00edmav\u00e9 a in\u0161pirat\u00edvne d\u00f4vody, pre\u010do nenech\u00e1va\u0165 cvi\u010denie na popoludnie alebo ve\u010der n\u00e1jdete v \u010dl\u00e1nku &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 d\u00f4vodov, pre\u010do cvi\u010di\u0165 r\u00e1no<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010denie s pr\u00e1zdnym \u017eal\u00fadkom <strong>m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9, <\/strong>no pod\u013ea v\u00fdsledkov v\u00fdskumu <strong>asi nie pre ka\u017ed\u00e9ho rovnako.<\/strong> V \u010dl\u00e1nku sme v\u00e1m poskytli jeho<strong> \u201cpre aj proti\u201d, <\/strong>a tie\u017e v\u00fdsledky v\u00fdskumov, ktor\u00e9 sa touto t\u00e9mou zaoberali. Najd\u00f4le\u017eitej\u0161ie je, aby v\u00e1m tr\u00e9ning vyhovoval a nesp\u00f4soboval zdravotn\u00e9 probl\u00e9my, pr\u00edpadne spoma\u013eoval va\u0161e fitness ciele. Nech u\u017e sa rozhodnete pred cvi\u010den\u00edm nie\u010do zjes\u0165 alebo nie, ver\u00edme, \u017ee sme op\u00e4\u0165 roz\u0161\u00edrili va\u0161e obzory.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete aby sa o tr\u00e9ningu na pr\u00e1zdny \u017eal\u00fadok <strong>dozvedeli aj va\u0161i priatelia?<\/strong> Nev\u00e1hajte a <strong>podporte \u010dl\u00e1nok zdie\u013ean\u00edm.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Uprednost\u0148ujete tr\u00e9ningy nala\u010dno? Tento pr\u00edstup k tr\u00e9ningu m\u00e1 mnoho z\u00e1stancov, preto sme sa pozreli na jeho v\u00fdhody i nev\u00fdhody.<\/p>\n","protected":false},"author":25,"featured_media":186089,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6123,6127,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-185232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-jedalnicek","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cvi\u010denie nala\u010dno - m\u00fdtus alebo efekt\u00edvna cesta k \u00fabytku tuku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je tr\u00e9ning nala\u010dno lep\u0161\u00ed na chudnutie a spa\u013eovanie tuku? 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